Ghrelin: How can it be controlled?
Ghrelin is also commonly known as the “Hunger Hormone” due to its key roles in determining the appetite of an individual. Among the two most important hormones for the energy balance and weight regulation in the boy are Leptin and Ghrelin. Controlling the ghrelin hormone can be an effective way to control your hunger. Consequently, it has been proven as an effective approach to induce weight boss in people who are obese.
One of the reasons why ghrelin is a good way to go about your weight loss regime is that the hormone is natural to human body. Unlike the synthetic hormones, such as human chorionic gonadotropin or HCG, which are used for boosting fat consumption and accelerating weight loss, ghrelin does not have any dangerous side effects or hazards that we have to worry about. As a natural agent, ghrelin control naturally reduces the appetite of a person.
What Is Ghrelin?
Although ghrelin regulation method is used to induce weight loss, its primary function is to increase the appetite of a person. This property is a function of the GHR peptide, which is also known as the growth hormone-releasing peptide. Ghrelin is basically produced and released in the stomach. The concentration of ghrelin can vary depending on the food that we eat. The production of ghrelin in the stomach is regulated by the ghrelinergic cells which are directly linked with the brain.
The primary goal is to reduce the levels of ghrelin by decreasing the production and the release of ghrelin in the stomach. Here are some of the most effective ways in which you can significantly control the production and the release of the hunger hormone, ghrelin.
Do not starve yourself
Crash diets are becoming an emerging practice among the people who suffer from obesity. However, it is not always a beneficial thing to do. Interestingly, overly restricting your calories and practicing crash diets can also work against you in terms of what you’re trying to achieve. If a person is continuously eating less it can consequently increase the production of ghrelin, making you even more hungry. With the same logic, the production of ghrelin reduces with over eating. However, over eating is not a good idea either. So, it is important to dump both the extremes for optimum results, and to adopt certain eating habits that can help you regulate the levels of ghrelin in your stomach. After eating a meal, the concentration of ghrelin decreases for about 3 hours following the meal. To keep the levels down, it is important to incorporate all the macronutrients and micronutrients which in the right proportions to keep your stomach full for a longer period of time and preventing it from feeling hungry.
Increase your protein intake
Carbs are lighter than protein. However, one thing about carbs is that it can quickly get metabolized and make you feel hungry quicker. On the other hand, protein is not metabolized as quickly as carbohydrates. This is why eating more protein can make you feel full for a longer period of time compared to carbs. One of the most fulfilling nutrition for human beings is protein.
Work out the right way
Exercise, Especially Burst Training and High Intensity Interval Training (HIIT)
Exercising and working out has a lot to do with the release of the hormones in our body and controlling the weight of a person. After all, by controlling ghrelin all that we are trying to achieve is weight loss. The ideal work out regime for controlling ghrelin should be high intensity training with intervals and the burst training practices.
Improve your sleeping time and pattern
Sleep has a lot to do with the overall well-being of a person’s body. Like everything else in our body, properly sleeping also controls and manages the hormonal levels in our body, including leptin and ghrelin.
Bust that stress
Stress is bad for a person’s body in a hundred ways. It can alter the brain chemistry, affect the release of the hormones, change your appetite and eating patterns, and make you sleepless. You can practice stress busting activities, meditation and exercises if you are stressed out more often than not.
One of the biggest health disasters of the modern world are the processed food items. They are not only low in nutrition and stuffed up with chemicals like preservatives and additives, they are also a major reason for overeating. Resultantly, fast food can increase the appetite of a person and result in overeating.
Eating the required amount of dietary nutrition and still feeling hungry is a sign of imbalanced hormonal levels of leptin and ghrelin. By following the above-mentioned methods, you can effectively control and reduce the levels of ghrelin in your stomach and induce weight loss.